week 6 (of 8) day 5

J5 CrossFit – CrossFit

Warm-up

10 scorpions

15 good mornings

20 back ext

row 250

Mobility

lacross ball low back

hamstring banded stretch

I: Deadlift (EMOM 6 min )

build up to 70% of your 1 r max dl

then EMOM

4 reps tng

@ 70%

II: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Weght Loss Warriors

5min run

30 crunch

3 min run

50 crunch

1 min run

70 crunch

BRO SESH “NON FUNCTIONAL FUN”

EMOM 16

min 1 – 12- bicep curls

min 2- tricep press down 12 reps

min 3- 12 lateral delt raise

min 4- bent over dumbbell row 12